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COOKING<br />
GUIDE
C O N G R A T U L A T I O N S<br />
Congratulations on your purchase of the amazing Micro Grill, the cooking machine that<br />
has forever redefined the microwave oven.<br />
Future Kitchen Technologies, the inventor of the Micro Grill, has harnessed the energy<br />
created by your microwave oven and converted it to grill great tasting foods at<br />
microwave speeds! That’s right – you can now get grilled food from a microwave! The<br />
Micro Grill is the only appliance that converts your microwave oven into a turbocharged<br />
grilling machine – giving you food that tastes like it just came off the grill.<br />
Now you can enjoy a juicy, tender steak, from frozen – in 7 minutes - instead of 15,<br />
without defrosting!<br />
Make your favorite frozen foods, like piping hot pocket sandwiches –<br />
in 6 minutes, instead of 30.<br />
Get a healthy, grilled salmon steak in 3 minutes – instead of 15.<br />
You’ll just love quick grilled favorites like grilled cheese and ham in 2 minutes –<br />
without heating up a pan and spattering oil all over your stove.<br />
A pizza, with crisp, Micro Grilled crust – in 3 minutes, instead of 25 in a<br />
conventional oven.<br />
Healthy and delicious breakfast sandwiches in minutes.<br />
And even crisp and flaky pastries and desserts.<br />
All these foods <strong>com</strong>e out terrific and are a breeze, thanks to the Micro Grill. In fact, all<br />
the food you can cook in the Micro Grill is ready to serve in less than seven minutes.<br />
And it’s so easy. Just preheat the Micro Grill for two minutes. Place your food in the grill,<br />
close it and place it in your microwave oven. Just minutes later you have terrific grilled<br />
food you never thought could <strong>com</strong>e out of a microwave. It’s all perfectly cooked with<br />
full flavor at microwave speeds.<br />
Now, go and enjoy the delicious recipes we’ve provided for your Micro Grill, or be<br />
creative with your own creations. Almost any food that you can cook on the grill or the<br />
skillet can be cooked in a fraction of the time with the Micro Grill. Your new Micro Grill<br />
will not only save you time, it will open up a whole new world of cooking never before<br />
possible with your microwave oven.<br />
Sincerely,<br />
Jan Muller<br />
1
CAREFULLY READ ALL WARNINGS AND COOKING TIPS<br />
BEFORE USING YOUR NEW MICRO GRILL<br />
Thank you for purchasing the Micro Grill. Future Kitchen Technologies has designed the<br />
Micro Grill to provide you with many years of fast, easy and safe preparation of delicious<br />
meals. Included in this manual and on the Micro Grill are important safety messages<br />
that will enhance and prolong the enjoyment of your new Micro Grill.<br />
The Micro Grill is a cooking appliance and as with any cooking appliance, caution must<br />
be used. Among the basic safety precautions to be followed are:<br />
1. Please read all instructions before using this appliance.<br />
2. Use this appliance only for its intended use as described in this manual. DO NOT<br />
use corrosive chemicals, vapors or non-food products in this appliance. The Micro<br />
Grill is specifically designed to heat and cook food products.<br />
3. The Micro Grill is not a toy and should not be used by children.<br />
4. If you have a convection microwave oven, use in the microwave setting only. Do not<br />
use the Micro Grill in a convection or conventional oven.<br />
5. DO NOT operate this appliance if it is not functioning properly or if it has been<br />
chipped, cracked, damaged or dropped.<br />
6. DO NOT cover or block any openings or vents on this appliance during preheat,<br />
cooking or cleaning.<br />
7. DO NOT leave Micro Grill unattended while in use.<br />
8. If, when operating your microwave oven, you see sparks or flames inside the<br />
microwave, DO NOT open the microwave door. Immediately turn the microwave<br />
oven off, disconnect the power cord or shut off power at the fuse or circuit<br />
breaker panel.<br />
9. When placed in the microwave, the Micro Grill must be placed on a flat,<br />
stable surface.<br />
10. ALWAYS use caution when removing the Micro Grill from the microwave oven.<br />
The juice reservoir may contain liquids that can be very hot. To prevent<br />
injuries, keep the Micro Grill level when removing it from the microwave.<br />
11. During preheat and cooking keep your Micro Grill at least 1" away from the side<br />
walls of the microwave oven.<br />
12. After preheat and cooking, open the Micro Grill carefully away from your face to<br />
avoid hot steam or grease splatter.<br />
13. Foods cooked for a prolonged period in the microwave may create a fire hazard.<br />
To reduce this risk, DO NOT overcook food.<br />
14. After cooking, allow the Micro Grill to stand in the microwave oven for a few<br />
seconds before removing.<br />
15. Similar to microwave safe plates and dishes, the Micro Grill will get warm during<br />
preheat and cooking. To avoid the risk of burns, pot holders should always be<br />
used when inserting or removing the Micro Grill from the microwave.<br />
16. Use ONLY Teflon coated or plastic cooking utensils to remove food from the<br />
Micro Grill. Metal utensils will damage the Micro Grill’s non-stick surface. If the<br />
nonstick surface is gouged, scratched, or scraped, the Micro Grill is damaged and<br />
must not be used. Metal utensils should never be placed in an operating<br />
microwave.<br />
17. Test the temperatures of any foods before eating. Some foods have fillings<br />
which heat faster and can be extremely hot, while the surface remains warm to<br />
the touch.<br />
18. DO NOT use the Micro Grill for any purpose other than the preparation of food.<br />
19. DO NOT preheat the Micro Grill for more than 3 minutes. Carefully follow the<br />
preheat instructions in this manual. If traces of smoke are visible during the<br />
preheat of a clean Micro Grill, reduce the preheat time by 30 seconds with future<br />
uses.<br />
20. Overheating as a result of leaving the Micro Grill in the microwave too long may<br />
damage the Micro Grill. Note that if your Micro Grill is already warm, less preheat<br />
time is required.<br />
21. It is important to keep your Micro Grill clean and dry. Food residue and<br />
condensation may cause damage to the Grill. After each use, wash, wipe and dry<br />
all surfaces.<br />
2 3
MICRO GRILL DIRECTIONS<br />
(Please read precautions before using the Micro Grill)<br />
Before using the Micro Grill for the first time, preheat your Micro Grill<br />
for two minutes to eliminate any surface dust or oils that may have<br />
accumulated in the manufacturing or shipping process. Allow the Micro<br />
Grill to cool, then clean with dish detergent and water.<br />
• Preheat your Micro Grill for two minutes in the microwave oven (longer preheat time<br />
may be required for recipes included in this manual). Preheating should never extend<br />
beyond 3 minutes.<br />
• Carefully open the lid and place the food inside the Micro Grill. Close the Micro Grill<br />
lid and press down lightly on the food for full grill contact. The Micro Grill’s floating<br />
hinge attachment adjusts to any thickness of food, maximizing the food/grill<br />
surface contact.<br />
• Place the Micro Grill in the microwave oven. The Micro Grill should be on a level<br />
surface and at least 1" from the sides of the microwave.<br />
• Cook the food for the length of time as directed in this manual, or according to your<br />
cooking preferences.<br />
• Carefully remove the Micro Grill from the microwave. The Micro Grill will be hot.<br />
Potholders are re<strong>com</strong>mended. Keep the Micro Grill level when removing food to avoid<br />
spilling hot liquid that has collected in the reservoir.<br />
COOKING TIPS<br />
Microwave ovens vary by manufacturer and model. Please check your oven to determine<br />
the proper settings.<br />
PREHEAT TIME<br />
1300 watt microwave oven Preheat approximately 2 minutes<br />
950 watt microwave oven Preheat approximately 2 minutes 45 seconds<br />
Both bone and fat content affect cooking. Bones may cause irregular cooking. Meat next<br />
to the tips of bones may overcook, while meat positioned under a large bone, may be<br />
undercooked. Large fat deposits may absorb heat, leaving the adjacent meat more rare.<br />
In addition, uniform sized food will cook more evenly. The thin end of a steak will cook<br />
more quickly than the thicker end.<br />
GRILLING<br />
Not all foods will have the same appearance as foods cooked on a conventional grill. For<br />
more distinct grill marks, meats and poultry may be coated with olive oil, butter or a<br />
browning sauce such as Worcestershire, barbecue sauce or shake-on browning sauce.<br />
To use, <strong>com</strong>bine browning sauce with melted butter or margarine and brush on all meat<br />
surfaces before cooking. Surfaces may also be sprinkled with dark spices before<br />
cooking. Pressing the lid down lightly on the food before cooking can assist in browning<br />
and grilling marks.<br />
• Carefully open the lid of the Micro Grill.<br />
• Serve and enjoy a deliciously grilled meal!<br />
BAKER SPACER INSTRUCTIONS:<br />
You can bake pastries like frozen turnovers<br />
and crescent rolls at microwave speeds in<br />
the Micro Grill. Attach the baker spacers to<br />
the handles of the bottom grill plate and<br />
enjoy delicious baked foods in just minutes<br />
without heating up a large oven.<br />
COOKING TIME<br />
A range of cooking time is given in each recipe. Cooking times will vary with food shape,<br />
starting temperature, microwave power and cooked food preferences. Always cook food<br />
for the minimum re<strong>com</strong>mended cooking time provided in each recipe before checking<br />
that the food item is cooked to your preference. If additional cooking time is needed,<br />
replace the item in the Micro Grill and continue cooking in the microwave.<br />
STAND TIME<br />
Items left in a closed Micro Grill will continue to cook even after the Micro Grill is<br />
removed from the microwave.<br />
4<br />
5
COOKING TIPS CONTINUED<br />
ABOUT FOOD SAFETY AND COOKING TEMPERATURE<br />
Proper cooking depends upon the power, time, temperature and quantity of food.<br />
Check foods to see that they are cooked to the United States Department of<br />
Agriculture’s re<strong>com</strong>mended temperatures.<br />
COOKING TIPS CONTINUED<br />
Your Micro Grill will soon prove to be one of the quickest ways to an easy, but fantastic<br />
meal. Juicy, flavorful and convenient, these tantalizing time-savers are ready to go in<br />
your Micro Grill in just minutes and can be used to create countless dishes.<br />
Temperature<br />
Food<br />
160° F For fresh pork, ground meat, boneless white poultry, fish,<br />
seafood, egg dishes and frozen prepared food.<br />
165° F For leftovers, ready to reheat refrigerated, deli and<br />
carryout fresh foods.<br />
170° F White meat of poultry<br />
180° F Dark meat of poultry<br />
Steak<br />
Frozen<br />
Fresh<br />
Hamburger<br />
6 oz 1 /2" thick<br />
1/4 lb.<br />
Cooking time (After preheat)<br />
7 minutes<br />
5 minutes<br />
To test for doneness, remove the food item from the Micro Grill and insert a meat<br />
thermometer in a thick or dense area away from the fat or bone. NEVER leave the<br />
thermometer in the food during cooking.<br />
Fresh<br />
Frozen<br />
Chicken Breast<br />
6 oz.<br />
2 minutes<br />
3 minutes<br />
CLEANING INSTRUCTIONS:<br />
• Clean your Micro Grill between each use removing any baked on food residue.<br />
Fresh<br />
Frozen<br />
3 minutes<br />
7 minutes<br />
• Use only mild non-abrasive cleaners with a non-stick safe sponge or soft cloth.<br />
Salmon Steak<br />
7 oz.<br />
• During cleaning do not submerge the Micro Grill in water.<br />
Fresh<br />
3 minutes<br />
• The non-stick surface of the Micro Grill makes it easy to clean - it’s even dishwasher<br />
safe. Before placing your Micro Grill in the dishwasher, separate the top and bottom<br />
grill plates:<br />
Frozen<br />
Hot Dogs<br />
4 minutes<br />
2 minutes<br />
1. Place the cooled Micro Grill on a flat surface with the opening facing you.<br />
2. Lift the lid half way (approximately 45 degrees).<br />
3. While steadying the bottom plate, gently pull the upper plate toward you,<br />
detaching it from the bottom plate.<br />
• Place the individual grill plates in the upper rack of the dishwasher with the<br />
hinges facing downward. A small drainage hole in the hinge allows any excess liquid<br />
to escape.<br />
Pounding steak and chicken to an even thickness helps it cook quickly and evenly. To get<br />
the juiciest, most flavorful Micro Grill experience, experiment with marinates and rubs to<br />
infuse foods with a blast of flavor. Depending on microwave wattage, food thickness and<br />
food preference, cooking times may vary.<br />
• After cleaning and before using, reattach the upper and lower grill plates by aligning<br />
the pegs on the upper grill with the channel on the lower and sliding into position.<br />
• If moisture be<strong>com</strong>es trapped in the upper or lower portion of the Micro Grill, drain<br />
water and perform preheat on assembled grill to help evaporate moisture.<br />
6<br />
7
MICRO GRILL QUICK AND EASY DINNER IDEAS<br />
Truly simple. Truly delicious.<br />
With over 30 easy, versatile, absolutely delicious recipes for snacks and dinners in the<br />
Micro Grill, these quick and easy dinner ideas are for busy cooks looking for delicious,<br />
stress-free meals all week long. All the ingredients called for are either readily available<br />
in grocery stores or already sitting in the pantry. And all these meals can be prepared in<br />
7 minutes or less!<br />
JAN’S FAVORITE GRILLING RECIPES<br />
PAGE<br />
Cajun Flank Steak with Zucchini 10<br />
Turkey Sausages and Peppers 11<br />
Garlic Ginger Steak 12<br />
Sausage Stuffed Portabella Mushrooms 13<br />
Pork Burrito with Cheese 14<br />
Spicy Steak Kebabs 15<br />
Halibut on Shredded Potatoes 16<br />
Panini 17<br />
FULL FLAVOR IN UNDER 500 CALORIES<br />
Black Cod with Red Miso Sauce 18<br />
Shrimp and Pineapple Kebabs 19<br />
Salmon Steak and Asparagus 20<br />
Red Snapper with Leeks and Fennel 21<br />
Shrimp with Sugar Snap Peas and Mushrooms 22<br />
Turkey on Rice Cakes 23<br />
SAVORY TIMESAVERS<br />
Breakfast Sandwich 24<br />
Chicken Tenders with Carrot Chips and Zucchini Fingers 25<br />
Turkey Cutlet with Mushrooms and Summer Squash 26<br />
Breakfast Raft 27<br />
Ham and Eggplant Stack 28<br />
Chicken Parmesan with Fresh Tomatoes 29<br />
FAVORITE COMFORT FOODS<br />
PAGE<br />
Turkey Scaloppini 30<br />
Forbes’ Family Grilled Meatloaf 31<br />
Catfish with Red Potatoes and Zucchini 32<br />
Stuffed Pork Chop 33<br />
Grilled Short Ribs 34<br />
Pork Loin Cutlet with Apples and Onions 35<br />
QUICK AFTER SCHOOL SNACKS<br />
S’mores 36<br />
Pineapple Fingers 37<br />
Quesadilla 38<br />
Grilled Ham and Cheese 39<br />
Grilled Ball Park Style Hotdogs 40<br />
Frozen Taquitos 41<br />
Frozen Chicken Nuggets 41<br />
Frozen Chimichanga 42<br />
BAKED FAVORITES<br />
Calzone 43<br />
Hot Pizza 44<br />
Cinnamon Rolls 45<br />
French Bread 46<br />
GRILLED SIDE DISHES<br />
Scalloped Potatoes 47<br />
Zucchini Slices 48<br />
Stuffed Mushrooms 49<br />
Red Pepper Strips 50<br />
Onion Slices 50<br />
8<br />
9
JAN’S FAVORITE GRILLING RECIPES<br />
CAJUN FLANK STEAK WITH ZUCCHINI<br />
Serves 1–2<br />
This recipe will work with any boneless steak that is about 1 /2 inch thick.<br />
1 / 2 pound flank steak<br />
1 teaspoon olive oil<br />
Prep time:<br />
Cooking time:<br />
1 minute<br />
4 minutes, 30 seconds<br />
TURKEY SAUSAGES AND PEPPERS<br />
Serves 2<br />
Any type of sausage tastes great cooked in the Micro Grill.<br />
Prep time:<br />
Cooking time:<br />
2 hot Italian turkey sausages<br />
2 onion slices<br />
1 minute<br />
6 minutes<br />
JAN’S FAVORITE GRILLING RECIPES<br />
1 teaspoon Cajun seasoning<br />
1 green bell pepper, sliced<br />
1 medium zucchini, thinly sliced<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes. Rub flank<br />
steak with olive oil and Cajun seasoning.<br />
Carefully remove the Micro Grill from microwave and place flank steak on grilling<br />
surface. Close the Micro Grill and return to microwave. Cook steak on high for<br />
2 minutes. Open Micro Grill and place zucchini slices on top of steak. Close the Micro<br />
Grill and return to microwave. Cook steak on high for an additional 2 minutes,<br />
30 seconds, or until desired doneness is reached.<br />
Note: Slice steak<br />
and serve with<br />
rice pilaf.<br />
Carefully remove the Micro Grill from microwave and place sausages and onion slices<br />
on grilling surface. Close the Micro Grill and return to microwave. Cook on high for 4<br />
minutes. Open Micro Grill and place bell peppers around sausages. Close the Micro<br />
Grill and return to microwave. Cook on high for an additional 2 minutes, or until<br />
sausage is cooked through.<br />
Note: Place sausages, peppers and<br />
onions on soft rolls for a<br />
satisfying sandwich.<br />
10<br />
11
JAN’S FAVORITE GRILLING RECIPES<br />
GARLIC GINGER STEAK<br />
Serves 1<br />
Any boneless steak will work perfectly on the Micro Grill: Rib Eye (sometimes called<br />
Spencer or Market steak), New York, Top Sirloin, London Broil, Ball Tip, Tenderloin,<br />
Flank steak, and Tri Tip steak are all good choices. If you can throw it on a grill - you<br />
can cook it in your Micro Grill!<br />
2 tablespoons olive oil<br />
2 tablespoons soy sauce<br />
Prep time:<br />
Cooking time:<br />
2 tablespoons brown sugar<br />
2 minutes<br />
3 minutes<br />
SAUSAGE STUFFED PORTABELLA MUSHROOMS<br />
Serves 1–2<br />
Simple and elegant, stuffed mushrooms can be served hot as an appetizer or warm with<br />
a salad.<br />
Prep time:<br />
Cooking time:<br />
1 turkey sausage, casing removed<br />
2 minute<br />
3 minutes<br />
2 slices whole wheat bread, torn into small pieces<br />
1 /4 cup shredded Parmesan cheese, plus 2 teaspoons for garnish<br />
JAN’S FAVORITE GRILLING RECIPES<br />
1 /2 teaspoon ground ginger<br />
2 portabella mushrooms (3 – 4 inches across)<br />
2 cloves garlic, crushed<br />
2 tablespoons onion, minced<br />
6 ounce boneless steak<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes. Meanwhile,<br />
<strong>com</strong>bine sausage, bread and 1/4 cup Parmesan cheese. Fill mushrooms with sausage<br />
mixture and sprinkle with remaining Parmesan cheese.<br />
Combine oil, soy sauce, sugar, ginger, garlic and onion in a shallow bowl. Place steak in<br />
bowl and coat on all sides with marinade.<br />
Carefully remove the Micro Grill from microwave. Remove<br />
steak from marinade and place on<br />
grilling surface. Close the<br />
Micro Grill and return<br />
to microwave. Cook<br />
steak on high for<br />
3 minutes, or<br />
until desired<br />
doneness is<br />
reached.<br />
Carefully remove the Micro Grill from microwave and place mushrooms on grilling<br />
surface. Close the Micro Grill and return to microwave. Cook on high for 3 minutes, or<br />
until sausage is cooked through.<br />
Note: Serve warm on a bed of baby greens.<br />
Note: For<br />
best results<br />
purchase<br />
steaks of an<br />
even thickness,<br />
or pound steak<br />
slightly to even out.<br />
12<br />
13
JAN’S FAVORITE GRILLING RECIPES<br />
PORK BURRITO WITH CHEESE<br />
Serves 1<br />
Fold and roll a tortilla to <strong>com</strong>pletely enclose any savory fillings including shredded or<br />
chopped meat, refried beans or grated cheese.<br />
Prep time:<br />
Cooking time:<br />
1 /2 cup prepared pork carnitas<br />
1 /4 cup Monterey jack cheese, shredded<br />
1 minute<br />
2 minutes, 30 seconds<br />
SPICY STEAK KEBABS<br />
Serves 1–2<br />
This is a great way to use any potatoes you have left over from dinner the night<br />
before. Serve on a bed of rice.<br />
Prep time:<br />
Cooking time:<br />
6 ounces steak, cut into 1-inch cubes<br />
6 button mushrooms<br />
6 chunks roasted red potatoes<br />
3 minutes<br />
3 minutes, 30 seconds<br />
JAN’S FAVORITE GRILLING RECIPES<br />
1 large flour tortilla<br />
1 /2 teaspoon beef grilling spice<br />
1 /4 teaspoon hot paprika (optional)<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Bamboo skewers<br />
Place carnitas and cheese at one end of tortilla. Roll tortilla, tucking ends in as you go.<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Carefully remove the Micro Grill from microwave and place burrito on grilling surface.<br />
Close Micro Grill and return to microwave. Cook on high for 2 minutes 30 seconds.<br />
Place steak, mushrooms and potatoes on bamboo skewers. Season with grilling spice<br />
and paprika.<br />
Carefully remove the Micro Grill from<br />
microwave and place skewers on<br />
grilling surface. Close<br />
Micro Grill and return<br />
to microwave. Cook<br />
on high for 3<br />
minutes, 30<br />
seconds or<br />
until desired<br />
doneness is<br />
reached.<br />
14<br />
15
JAN’S FAVORITE GRILLING RECIPES<br />
HALIBUT ON SHREDDED POTATOES<br />
Serves 1<br />
Cooked and shredded potatoes can be found in most produce or frozen sections of<br />
local grocery stores. Serve with steamed broccolini and a wedge of lemon.<br />
Prep time:<br />
Cooking time:<br />
1 /2 cup pre-cooked shredded potatoes<br />
1 tablespoon onion, finely chopped<br />
Salt and pepper to taste<br />
1 /2 teaspoon olive oil<br />
7 ounce halibut filet<br />
2 minutes<br />
5 minutes<br />
PANINI<br />
Serves 1<br />
Make that grilled cheese upscale! Use your favorite cheeses and sliced meats to<br />
personalize this versatile sandwich.<br />
Prep time:<br />
Cooking time:<br />
2 slices sourdough bread<br />
Vegetable oil cooking spray<br />
2-3 slices provolone cheese<br />
5-7 slices Italian dry salami<br />
1 /4 cup roasted red peppers, blotted dry<br />
1 minute<br />
3 minutes<br />
JAN’S FAVORITE GRILLING RECIPES<br />
1 lemon, cut in half<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
In a small bowl, mix together potatoes, onion, salt and pepper, and olive oil. Form into<br />
a thick patty. Squeeze juice from a lemon half on top of filet and season with salt<br />
and pepper.<br />
Carefully remove the Micro Grill from microwave and<br />
place potatoes on grilling surface.<br />
Cook on high for 3 minutes.<br />
Remove Micro Grill from<br />
microwave and push<br />
potatoes over to<br />
make room for<br />
halibut. Return<br />
Micro Grill<br />
to microwave<br />
and cook on<br />
high for<br />
2 more minutes,<br />
or until desired<br />
doneness is reached.<br />
Spray outside surface of bread slices with vegetable oil cooking spray.<br />
Carefully remove the Micro Grill from microwave. Place one slice of bread on grilling<br />
surface of the Micro Grill. Top with cheese, salami<br />
and peppers. Place remaining bread<br />
on top and return to<br />
microwave. Cook on<br />
high for 3 minutes.<br />
16 17
FULL FLAVOR IN UNDER 500 CALORIES<br />
BLACK COD WITH RED MISO SAUCE<br />
Serves 2<br />
Serve with baby bok choy and steamed rice for a wonderfully elegant meal.<br />
1/4 cup red miso<br />
Prep time:<br />
Cooking time:<br />
2 tablespoons Mirin rice wine<br />
2 tablespoons sake (Japanese beverage)<br />
2 tablespoons sugar<br />
2 (5 ounce) black cod filets, with skin on<br />
3 minutes<br />
3 minutes<br />
SHRIMP AND PINEAPPLE KEBABS<br />
Serves 1<br />
When you can have homemade shrimp kebabs in under 3 minutes why would you ever<br />
have frozen foods again?<br />
Prep time:<br />
Cooking time:<br />
6 jumbo shrimp, shelled and deveined<br />
3 red pearl onions, peeled<br />
3 pineapple chunks<br />
Salt and pepper<br />
1 minute<br />
2 minutes, 30 seconds<br />
FULL FLAVOR IN UNDER 500 CALORIES<br />
1 teaspoon sesame seeds<br />
Bamboo skewers<br />
1 green onion, thinly sliced<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes. Meanwhile,<br />
place shrimp, onions and pineapple on bamboo skewers. Season with salt and pepper.<br />
Meanwhile, mix together miso, Mirin, sake and sugar. Brush a little over surface of cod,<br />
reserving the rest.<br />
Carefully remove the Micro Grill from microwave. Place cod on grilling surface. Close<br />
the Micro Grill and return to microwave. Cook on high for 21/2–3 minutes, or until fish<br />
is just barely done.<br />
Carefully remove the Micro Grill from microwave. Open the Micro Grill and place kebabs<br />
on grilling surface. Close the Micro Grill and return to microwave. Cook on high for<br />
3 minutes, or until shrimp is cooked through.<br />
Garnish with remaining<br />
miso sauce, green<br />
onions and sesame<br />
seeds.<br />
Note: Serve over brown<br />
basmati rice for a<br />
healthy and great<br />
tasting meal.<br />
Note: Black<br />
cod is so<br />
delicate that<br />
the skin should<br />
be left on while<br />
cooking to help<br />
keep it from<br />
falling apart.<br />
18<br />
19
FULL FLAVOR IN UNDER 500 CALORIES<br />
SALMON STEAK AND ASPARAGUS<br />
Serves 1 – 2<br />
Even the kids will eat healthy with dishes like salmon and asparagus.<br />
Prep time: 1 minute<br />
Cooking time: 3 minutes<br />
6 medium asparagus, trimmed to 6 inches<br />
1 /2 pound salmon filet<br />
1 teaspoon olive oil<br />
Salt and pepper<br />
RED SNAPPER WITH LEEKS AND FENNEL<br />
Serves 1<br />
Any thin filet of fish will work with this dish; orange roughy, cod, or tilapia can be good<br />
substitutes. Serve with wedges of lime.<br />
Prep time:<br />
Cooking time:<br />
1 (5–6 ounce) red snapper filet<br />
Salt and pepper to taste<br />
1 small fennel bulb, thinly sliced<br />
1 large leek, thinly sliced<br />
3 minutes<br />
3 minutes<br />
FULL FLAVOR IN UNDER 500 CALORIES<br />
Sprig of fresh thyme<br />
1 teaspoon fresh ginger, grated<br />
Squeeze of fresh lemon juice<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Carefully remove the Micro Grill from microwave. Place asparagus on grilling surface<br />
and season with salt and pepper. Place salmon on top of asparagus and drizzle with<br />
olive oil. Season with salt and pepper. Place thyme on top of salmon and finish with a<br />
squeeze of lemon juice. Cook on high for<br />
3 minutes, or until salmon is<br />
cooked through.<br />
Sprinkle filet with salt and pepper.<br />
Carefully remove the Micro Grill from microwave. Place fennel and leeks on grilling<br />
surface. Sprinkle with salt and pepper and top with filet. Sprinkle ginger on top and<br />
return to microwave. Cook on high for 3 minutes, or until desired doneness is reached.<br />
Note: Serve<br />
with parsley<br />
and couscous.<br />
20<br />
21
FULL FLAVOR IN UNDER 500 CALORIES<br />
SHRIMP WITH SUGAR SNAP PEAS & MUSHROOMS<br />
Serves 1<br />
What could be easier, healthier, and tastier?<br />
Prep time:<br />
Cooking time:<br />
6 large shrimp, shelled and deveined<br />
1 teaspoon soy sauce<br />
1 /4 teaspoon sesame oil<br />
2 minutes<br />
3 minutes<br />
TURKEY ON RICE CAKES<br />
Serves 1<br />
Add a simple salad and you have a perfect meal.<br />
2 /3 cup cooked rice<br />
1 large egg white<br />
Prep time:<br />
Cooking time:<br />
3 minute<br />
5 minutes<br />
1 tablespoon red bell pepper, finely chopped<br />
FULL FLAVOR IN UNDER 500 CALORIES<br />
1 /2 cup mushrooms, thickly sliced<br />
1 green onion, finely sliced<br />
1 /2 cup sugar snap peas<br />
Salt and pepper to taste<br />
4 ounces sliced turkey tenderloin<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes. Meanwhile,<br />
mix shrimp together with soy sauce and sesame oil.<br />
1 /2 teaspoon olive oil<br />
1 /2 teaspoon balsamic vinegar<br />
Carefully remove the Micro Grill from microwave. Place mushrooms on grilling surface<br />
and top with shrimp. Scatter peas in between the shrimp. Close the Micro Grill and<br />
return to microwave. Cook on high for<br />
3 minutes, or until shrimp is cooked<br />
through.<br />
1 teaspoon fresh thyme<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Note: Serve<br />
over steamed<br />
white rice.<br />
In a small bowl, mix together rice, egg white, bell pepper, onion, salt and pepper. Form<br />
into a pancake the size of the Micro Grill grilling surface. Toss turkey tenderloin in oil<br />
and vinegar and season with salt and pepper.<br />
Carefully remove the Micro Grill from microwave. Place rice on grilling surface and<br />
return to microwave. Cook on high for 3 minutes. Remove Micro Grill from microwave<br />
and place turkey on top. Sprinkle with thyme and return Micro Grill to microwave. Cook<br />
on high for 2 more minutes, or until desired doneness is reached.<br />
22<br />
23
SAVORY TIMESAVERS<br />
BREAKFAST SANDWICH<br />
Serves 2<br />
We used cheddar cheese but any sliced cheese will do. Make this breakfast sandwich<br />
with low-fat cheese and egg whites for an extra healthy start to your day.<br />
Prep time:<br />
Cooking time:<br />
1 minute<br />
3 minutes<br />
1 (4 ounce) carton Egg Beaters (or 2 eggs, beaten)<br />
CHICKEN TENDERS<br />
WITH CARROT CHIPS AND ZUCCHINI FINGERS<br />
Serves 1<br />
Serve with ranch or honey mustard dipping sauces.<br />
Prep time:<br />
Cooking time:<br />
1 /4 cup carrots, sliced into rounds<br />
1 minute<br />
3 minutes, 30 seconds<br />
SAVORY TIMESAVERS<br />
2 whole wheat English muffins, separated<br />
1 /3 cup zucchini, cut into sticks<br />
2 slices cheddar cheese<br />
3 chicken tenders (about 4 ounces)<br />
2 slices Canadian bacon<br />
Salt and peppers<br />
Separate the Micro Grill into two pieces. Place the bottom of the Micro Grill in the<br />
microwave and heat on high power for 1 1 /2 minutes. Pour Egg Beaters onto Micro Grill<br />
and cook on high for 11/2 minutes. Remove cooked eggs from Micro Grill using a<br />
rubber spatula and set aside.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Re-assemble the Micro Grill. Place the Micro Grill in microwave and heat on high<br />
power for 1 1 /2 minutes. Carefully remove the Micro Grill from microwave. Place<br />
bottoms of English muffins on grilling surface. Lay a slice of cheese on top. Divide<br />
cooked egg onto each muffin half, and top with a slice of Canadian bacon. Place<br />
remaining muffin slices on top and close<br />
the Micro Grill and return to<br />
microwave. Cook on high<br />
for 1–2 minutes, or<br />
until cheese is<br />
melted.<br />
Carefully remove the Micro Grill from microwave. Place carrots and zucchini on grilling<br />
surface. Place chicken tenders on top and season with salt and pepper. Return to<br />
microwave and cook on high for 3 minutes, 30 seconds, or until desired doneness is<br />
reached.<br />
Note: If you<br />
have leftover<br />
cooked bacon<br />
or sausage,<br />
you can use it<br />
in place of the<br />
Canadian bacon.<br />
24<br />
25
SAVORY TIMESAVERS<br />
TURKEY CUTLET WITH MUSHROOMS<br />
AND SUMMER SQUASH<br />
Serves 1<br />
So easy, so fast and so healthy; why eat drive-thru ever again?<br />
Prep time:<br />
Cooking time:<br />
3 minutes<br />
4 minutes<br />
BREAKFAST RAFT<br />
Serves 1<br />
Quick and fun to eat. Even your kids will enjoy this breakfast!<br />
Prep time: 1 minute<br />
Cooking time: 2 minutes<br />
SAVORY TIMESAVERS<br />
1 (4 ounce) turkey cutlet<br />
1 /4 teaspoon poultry grilling spice<br />
1 thick slice of bread<br />
1 large egg<br />
2 large mushrooms, sliced<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
1 /2 cup diced summer squash<br />
Salt and pepper to taste<br />
Cut a hole in the center of the bread slice using a 2 1 /2–3 inch cutter (or the top of a<br />
juice glass). Place bread on grilling surface and carefully crack egg into hole. Place the<br />
baker spacers on Micro Grill and return to microwave. Cook on high for 2 minutes, or<br />
until egg is just set.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Sprinkle cutlet with grilling spice.<br />
Carefully remove the Micro Grill from microwave. Place mushrooms and summer<br />
squash on grilling surface. Sprinkle with salt and pepper and top with cutlet. Return to<br />
microwave and cook on high for 4 minutes or until desired doneness is reached.<br />
26 27
SAVORY TIMESAVERS<br />
HAM AND EGGPLANT STACK<br />
Serves 1 – 2<br />
Serve this ham and eggplant stack on a pool of hot marinara sauce for a beautiful<br />
appetizer or entrée.<br />
Prep time:<br />
Cooking time:<br />
2 minutes<br />
4 minutes<br />
CHICKEN PARMESAN WITH FRESH TOMATOES<br />
Serves 2<br />
Spoon a little of your favorite tomato sauce on top or serve on a bed of pasta.<br />
Prep time: 2 minutes<br />
Cooking time: 4 minutes<br />
SAVORY TIMESAVERS<br />
4 slices eggplant, 1 /4-inch thick<br />
1 medium tomato, sliced<br />
2 slices beefsteak tomato<br />
1 tablespoon fresh basil leaves<br />
1 tablespoon fresh basil, chopped<br />
2 small chicken breasts, flattened<br />
Salt and pepper to taste<br />
1 teaspoon olive oil<br />
Pinch of garlic powder<br />
Salt and pepper to taste<br />
2 slices ham<br />
2 tablespoons Parmesan cheese, grated<br />
2 slices mozzarella cheese<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Place 2 eggplant slices on a clean work surface. Top each slice with a tomato slice, basil,<br />
salt and pepper, garlic powder, and ham. Top with remaining eggplant slices.<br />
Carefully remove the Micro Grill from microwave. Place eggplant stacks on grilling<br />
surface. Return to microwave and cook on high for 3 minutes. Carefully remove the<br />
Micro Grill from microwave and place mozzarella cheese under top eggplant layer.<br />
Return to microwave and cook for an additional minute.<br />
Carefully remove the Micro Grill from microwave and place tomato slices on grilling<br />
surface. Sprinkle with basil and top with chicken breasts. Brush with olive oil and<br />
season with salt and pepper. Close Micro<br />
Grill and return to microwave.<br />
Cook on high for<br />
3 minutes. Carefully<br />
remove the Micro<br />
Grill from<br />
microwave and<br />
place Parmesan<br />
cheese on top<br />
of chicken.<br />
Return the<br />
Micro Grill to<br />
the microwave<br />
and cook for an<br />
additional minute.<br />
28<br />
29
FAVORITE COMFORT FOODS<br />
TURKEY SCALLOPINI<br />
Serves 1<br />
Serve with cooked brown rice for a healthy twist on a classic dish.<br />
Prep time:<br />
Cooking time:<br />
1 /3 cup red onion, thinly sliced<br />
1 /3 cup baby spinach, packed<br />
2 minutes<br />
2 minutes, 45 seconds<br />
FORBES’ FAMILY GRILLED MEATLOAF<br />
Serves 2<br />
Slice and serve on warm rolls for a new twist on a classic favorite.<br />
8 ounces ground beef<br />
Prep time:<br />
Cooking time:<br />
1 /4 cup seasoned breadcrumbs<br />
3 minute<br />
4 minutes, 30 seconds<br />
FAVORITE COMFORT FOODS<br />
1 lemon, thinly sliced<br />
2 tablespoons sun dried tomatoes, finely chopped<br />
1 /4 cup mushrooms, finely chopped<br />
5 ounces turkey cutlet<br />
1 /2 teaspoon fresh thyme<br />
Salt and pepper to taste<br />
1 /2 teaspoon fresh sage, chopped<br />
1 teaspoon capers<br />
Salt and pepper to tastes<br />
1 large egg white<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Do not preheat Micro Grill.<br />
Carefully remove the Micro Grill from microwave. Make a bed of onion slices on grilling<br />
surface. Place spinach on onions and top with all but 2 of the lemon slices. Place turkey<br />
cutlet on top and season with salt and pepper. Sprinkle with capers and return to<br />
microwave. Cook on high for 2 minutes.<br />
Carefully remove the Micro Grill from microwave and place reserved lemon slices on<br />
top. Return the Micro Grill to the microwave and cook for an additional 45 seconds.<br />
In a small bowl mix all ingredients together until well <strong>com</strong>bined. Form into a<br />
flattened oval.<br />
Place meatloaf on grilling<br />
surface of the Micro<br />
Grill. Place Micro<br />
Grill in microwave<br />
and cook on<br />
high for 4<br />
minutes, 30<br />
seconds, or<br />
until desired<br />
doneness<br />
is reached.<br />
30<br />
31
FAVORITE COMFORT FOODS<br />
CATFISH WITH RED POTATOES & ZUCCHINI<br />
Serves 1<br />
Don’t like or can’t find catfish? Red snapper, orange roughy, and tilapia are all<br />
excellent substitutions.<br />
Prep time:<br />
Cooking time:<br />
1 medium red potato, thinly sliced<br />
Salt and pepper<br />
2 minutes<br />
5 minutes<br />
STUFFED PORK CHOPS<br />
Serves 2<br />
Easy to make and great to eat, these pork chops will be<strong>com</strong>e a weekly delight.<br />
Prep time:<br />
Cooking time:<br />
1 tablespoon fresh basil, chopped<br />
1 tablespoon fresh oregano, chopped<br />
1 /4 cup breadcrumbs<br />
2 minutes<br />
4 minutes<br />
FAVORITE COMFORT FOODS<br />
1 small zucchini, sliced<br />
2 tablespoons sun dried tomatoes, finely chopped<br />
5-6 ounce catfish filet<br />
1 tablespoon onion, finely chopped<br />
1 sprig rosemary<br />
1 teaspoon olive oil<br />
1 /4 cup ricotta cheese<br />
Salt and pepper<br />
2 (5 ounce) boneless pork chops<br />
1 slice lemon<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Carefully remove the Micro Grill from microwave. Place potato slices on grilling<br />
surface. Season with salt and pepper. Close the Micro Grill and return to microwave.<br />
Cook on high for 2 minutes.<br />
Combine basil, oregano, breadcrumbs, mushrooms, onions, and ricotta cheese.<br />
Season with salt and pepper. Using a small, sharp knife cut a pocket into each pork<br />
chop and fill with cheese mixture. Season both sides of pork chops with salt<br />
and pepper.<br />
Carefully remove the Micro Grill from microwave. Place zucchini on top of potato slices.<br />
Place fish on zucchini slices and top with rosemary, drizzle with olive oil, season with<br />
salt and pepper, and garnish with the lemon slice. Close the Micro Grill and return to<br />
microwave. Cook on high for 3 minutes, or until fish is cooked through.<br />
Carefully remove the Micro<br />
Grill from microwave and<br />
place pork chops on<br />
grilling surface.<br />
Close Micro Grill<br />
and cook on<br />
high for 4<br />
minutes, or<br />
until pork is<br />
cooked<br />
through.<br />
Note: Serve with<br />
buttered noodles<br />
or a salad.<br />
32<br />
33
FAVORITE COMFORT FOODS<br />
GRILLED SHORT RIBS<br />
Serves 2<br />
Served with Scalloped Potatoes (pg. 50) for a great, old fashioned meal.<br />
Prep time: 2 minutes<br />
Cooking time: 6 minutes<br />
1 1 /2 teaspoon paprika<br />
1 /2 teaspoon brown sugar<br />
PORK LOIN CUTLET WITH APPLES & ONIONS<br />
Serves 1<br />
Sprinkle a few caraway seeds on top of the pork before cooking for another great taste<br />
Prep time: 2 minutes<br />
Cooking time: 3 minutes, 30 seconds<br />
2 (2 ounce) pork loin cutlets<br />
1 teaspoon olive oil<br />
FAVORITE COMFORT FOODS<br />
1 /4 teaspoon salt<br />
Salt and pepper to taste<br />
1 /4 teaspoon pepper<br />
1 /3 cup red onion, thinly sliced<br />
1 /2 teaspoon red pepper flakes<br />
1 /2 green apple, cored and thinly sliced<br />
1 teaspoon dried mustard<br />
4 short ribs (about 2 pounds)<br />
2 teaspoons fresh sage, finely chopped<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Mix together paprika, brown sugar, salt, red pepper flakes and dried mustard. Rub<br />
mixture over surface of short ribs.<br />
Rub pork cutlets with olive oil and sprinkle with salt and pepper.<br />
Carefully remove the Micro Grill from<br />
microwave. Place 2 short ribs<br />
on grilling surface. Close<br />
the Micro Grill<br />
and return to<br />
microwave.<br />
Cook on high<br />
for 3 minutes,<br />
or until short<br />
ribs reach<br />
desired<br />
doneness.<br />
Repeat with<br />
remaining short ribs.<br />
Carefully remove the Micro Grill from<br />
microwave and place onion and<br />
apple slices on grilling<br />
surface. Sprinkle with<br />
sage and top with<br />
cutlets. Return to<br />
microwave and<br />
cook on high<br />
for 3 minutes<br />
and 30<br />
seconds or<br />
until desired<br />
doneness<br />
is reached.<br />
34<br />
35
QUICK AFTER SCHOOL SNACKS<br />
S’MORES<br />
Serves 2<br />
Milk chocolate, white chocolate or dark chocolate – any kind of chocolate bar will work.<br />
Prep time: 1 minute<br />
Cooking time: 40 seconds<br />
1 small chocolate bar, cut to size of graham cracker<br />
4 large marshmallows<br />
PINEAPPLE FINGERS<br />
Serves 2<br />
Pineapple fingers make a great snack or side dish with pork, as well as a<br />
scrumptious dessert.<br />
Prep time:<br />
Cooking time:<br />
1 minute<br />
1 minute<br />
4 long slices pineapple, about 1" x 1" x 5"<br />
2 tablespoons brown sugar<br />
QUICK AFTER SCHOOL SNACKS<br />
2 graham crackers, broken in half<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes. Carefully<br />
remove the Micro Grill from microwave. Open the Micro Grill and place two graham<br />
cracker halves on the grilling surface. Cover with chocolate bar pieces and top with<br />
marshmallows. Place remaining graham cracker halves on top and close the Micro Grill<br />
and return to microwave. Cook on high for 20-40 seconds, or just until marshmallows<br />
begin to melt.<br />
Note: To make these delicious treats easier to eat, wrap in wax paper before serving.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Press pineapple into brown sugar to coat one side thickly.<br />
Carefully remove the Micro Grill from microwave. Open the Micro Grill and place<br />
pineapple fingers, sugar side down. Close the Micro Grill and return to microwave.<br />
Cook on high for 1 minute.<br />
Note: Serve these with a scoop of coconut ice cream for a delicious treat!<br />
36 37
QUICK AFTER SCHOOL SNACKS<br />
QUESADILLA<br />
Serves 1<br />
Faster than using a frying pan – and you don’t need any oil to make this tasty<br />
lunch treat.<br />
1 flour tortilla<br />
Prep time:<br />
Cooking time:<br />
1 minute<br />
1 minute<br />
3 tablespoons Monterey Jack cheese, shredded<br />
GRILLED HAM AND CHEESE<br />
Serves 1<br />
There is nothing quite as satisfying as a grilled ham and cheese sandwich. Make it<br />
decadent and spread butter on the outside of bread slices before grilling.<br />
2 large slices bread<br />
Prep time:<br />
Cooking time:<br />
Vegetable oil cooking spray<br />
1 minute<br />
2 minutes<br />
QUICK AFTER SCHOOL SNACKS<br />
1 roma tomato, diced<br />
2 ounces cheese (cheddar, Swiss or provolone)<br />
1 green onion, sliced<br />
2 ounces ham, thinly sliced<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
Sprinkle cheese, tomato and green onion onto the tortilla and fold in half.<br />
Spray outside surface of bread slices with vegetable oil cooking spray.<br />
Carefully remove the Micro Grill from microwave and place folded tortilla on grilling<br />
surface. Close the Micro Grill and return to microwave. Cook on high for 1 minute.<br />
Carefully remove the Micro Grill from microwave. Place one slice of bread on grilling<br />
surface of the Micro Grill. Top with ham and cheese. Place remaining bread on top and<br />
return to microwave. Cook on high for 2 minutes.<br />
38<br />
39
QUICK AFTER SCHOOL SNACKS<br />
GRILLED BALL PARK STYLE HOT DOGS<br />
Serves 1<br />
Serve with chips for a quick snack, or with baked beans and cole slaw for a quick,<br />
convenient dinner.<br />
2 hot dogs<br />
Prep time:<br />
Cooking time:<br />
2 minutes<br />
2 minutes<br />
Place the Micro Grill in microwave and heat on high power for 2 minutes.<br />
FROZEN TAQUITOS<br />
Serves 1<br />
There is no quicker way to get crispy, crunchy taquitos!<br />
3 frozen taquitos<br />
Prep time: 0<br />
Cooking time: 3 minutes<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Carefully remove the Micro Grill from microwave. Open the Micro Grill and place<br />
taquitos on grilling surface. Close Micro Grill and return to microwave. Cook on high<br />
for 3 minutes.<br />
QUICK AFTER SCHOOL SNACKS<br />
Carefully remove the Micro Grill from microwave. Open the Micro Grill and place the<br />
hot dogs on grilling surface. Close Micro Grill and return to microwave. Cook on high<br />
for 2 minutes.<br />
FROZEN CHICKEN NUGGETS<br />
Serves 1<br />
There is no quicker way to get crispy, crunchy chicken nuggets!<br />
Top with your favorite fixings: ketchup, mustard, relish and even cheese and chili!<br />
Prep time: 0<br />
Cooking time: 3 minutes<br />
6 frozen chicken nuggets<br />
Place the Micro Grill in microwave<br />
and heat on high power for<br />
3 minutes.<br />
Carefully remove<br />
the Micro Grill<br />
from microwave<br />
and place<br />
chicken<br />
nuggets on<br />
grilling surface.<br />
Close Micro<br />
Grill and return<br />
to microwave.<br />
Cook on high<br />
for 3 minutes.<br />
40<br />
41
QUICK AFTER SCHOOL SNACKS<br />
FROZEN CHIMICHANGA<br />
Serves 1<br />
There is no quicker way to get crispy, crunchy chimichangas!<br />
1 frozen chimichanga<br />
Prep time: 0<br />
Cooking time: 3 minutes, 30 seconds<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
CALZONE<br />
Serves 1<br />
You can fill these calzones with any of your favorite fillings. Try a little ricotta and<br />
mozzarella cheese, or some of your leftover stir fry from the other night.<br />
Prep time:<br />
Cooking time:<br />
1 / 2 tube chilled pizza dough<br />
1 tablespoon pesto sauce<br />
2 tablespoons bell pepper, diced<br />
2 minutes<br />
3 minutes<br />
BAKED FAVORITES<br />
Carefully remove the Micro Grill from microwave and place chimichanga on grilling<br />
surface. Close Micro Grill and return to microwave. Cook on high for 3 minutes<br />
30 seconds.<br />
2 tablespoons zucchini, diced<br />
1 mushroom, sliced thin<br />
1 / 4 cup shredded mozzarella cheese<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Pat the dough into a 6-inch square. Place pesto, bell peppers, zucchini, mushrooms<br />
and cheese evenly on one half. Fold dough in half and press to seal ends. Press surface<br />
of dough so that it is fairly flat and even.<br />
Carefully remove the Micro Grill<br />
from microwave and place<br />
calzone on grilling<br />
surface. Close Micro<br />
Grill and return to<br />
microwave. Cook<br />
on high for<br />
3 minutes.<br />
42<br />
43
BAKED FAVORITES<br />
HOT PIZZA<br />
Serves 1<br />
An easy way to control your portion sizes without giving up the food you love.<br />
Prep time: 2 minutes<br />
Cooking time: 3 minutes<br />
CINNAMON ROLLS<br />
Makes 3<br />
Gooey and delicious in just a few minutes.<br />
Prep time: 1 minute<br />
Cooking time: 3 minutes, 30 seconds<br />
BAKED FAVORITES<br />
1 /2 tube chilled pizza dough<br />
1 /2 package refrigerated cinnamon roll dough<br />
1 tablespoon pizza sauce<br />
Place the Micro Grill in microwave and heat on 80% power for 2 minutes, 30 seconds.<br />
3 tablespoons mozzarella cheese, shredded<br />
1 mushroom, sliced thin<br />
Carefully remove the Micro Grill from microwave and place cinnamon rolls on grilling<br />
surface, cinnamon side up.<br />
6 pepperoni slices<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Place bake spacers on Micro Grill and close. Return to microwave and cook on 80%<br />
power for 3 minutes 30 seconds, or until golden brown. Glaze with frosting provided<br />
before serving.<br />
Carefully remove the Micro Grill from microwave. Open the Micro Grill and place<br />
dough on grilling surface. Close the Micro Grill and return to microwave. Cook on high<br />
for 1-2 minutes, or until dough is lightly browned.<br />
Carefully remove the Micro Grill from<br />
microwave. Place toppings on<br />
dough. Place bakers<br />
spacers on Micro Grill<br />
and close. Return<br />
to microwave<br />
and cook on<br />
high for an<br />
additional<br />
1-2 minutes.<br />
44 45
BAKED FAVORITES<br />
FRENCH BREAD<br />
Serves 2<br />
Warm bread goes with every meal.<br />
Prep time:<br />
Cooking time:<br />
0 minute<br />
4 minutes<br />
SCALLOPED POTATOES<br />
Serves 1<br />
Very <strong>com</strong>forting and now easy to make<br />
Prep time:<br />
Cooking time:<br />
2 minutes<br />
5 minutes<br />
GRILLED SIDE DISHES<br />
1 /3 package refrigerated French bread dough<br />
2 medium white potatoes, sliced very thin<br />
1/3 cup jack cheese, shredded<br />
Place the Micro Grill in microwave and heat on 80% power for 2 minutes,<br />
30 seconds.<br />
Salt and pepper to taste<br />
Carefully remove the Micro Grill from microwave and place dough on grilling surface.<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Place baker spacers on Micro Grill and close. Return to microwave and cook on<br />
80% power for 4 minutes, or until golden brown.<br />
Carefully remove the Micro Grill from microwave and place potato slices on grilling<br />
surface. Season with salt and pepper. Close the Micro Grill and return to microwave.<br />
Cook on high for 4 minutes.<br />
Carefully remove the Micro Grill from microwave. Open the Micro Grill and place<br />
cheese on top of potatoes. Close the Micro Grill and return to microwave. Cook on<br />
high for 1 minute.<br />
46<br />
47
GRILLED SIDE DISHES<br />
ZUCCHINI SLICES<br />
Serves 2<br />
Eat your vegetables. Serve with a drizzle of olive oil and balsamic vinegar.<br />
Prep time:<br />
Cooking time:<br />
30 seconds<br />
1 minute, 30 seconds<br />
STUFFED MUSHROOMS<br />
Makes 8<br />
These delicious Micro Grilled mushrooms taste just like restaurant-style stuffed<br />
mushrooms.<br />
Prep time:<br />
Cooking time:<br />
2 minutes<br />
1 minute, 30 seconds<br />
GRILLED SIDE DISHES<br />
1 medium zucchini, cut into 1 /2-inch thick slices.<br />
8 medium mushrooms, stems removed and reserved<br />
1 /4 cup fresh breadcrumbs<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
1 /3 cup mozzarella cheese, shredded<br />
Carefully remove the Micro Grill from microwave and place zucchini slices on grilling<br />
surface. Close the Micro Grill and return to microwave. Cook on high for 1 minute<br />
30 seconds.<br />
1 /2 teaspoon fresh thyme or sage<br />
Salt and pepper to taste<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
Finely chop mushroom stems and <strong>com</strong>bine with breadcrumbs, cheese, and thyme.<br />
Season with salt and pepper. Pack stuffing into each mushroom cap.<br />
Carefully remove the Micro Grill from<br />
microwave and place mushrooms<br />
on grilling surface. Close the<br />
Micro Grill and return to<br />
microwave. Cook<br />
on high for<br />
1 minute,<br />
30 seconds.<br />
48<br />
49
GRILLED SIDE DISHES<br />
RED PEPPER STRIPS<br />
Serves 2<br />
Serve with ranch dressing for a appetizer or a mid-day snack.<br />
Prep time: 30 seconds<br />
Cooking time: 30 seconds<br />
1 red bell pepper, cut into 1 /2-inch thick slices<br />
ABOUT FUTURE KITCHEN TECHNOLOGIES<br />
Future Kitchen Technologies is dedicated to<br />
developing innovative products that make your life<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
easier. Our mission is to bring you products that<br />
Carefully remove the Micro Grill from microwave and place pepper strips on grilling<br />
surface. Close the Micro Grill and return to microwave. Cook on high for 1 minute<br />
30 seconds.<br />
make you wonder how you ever lived without them.<br />
Our products are built to the highest quality<br />
ONION SLICES<br />
Serves 2<br />
standard while still providing exceptional value. We<br />
are focused not only on the technological advances<br />
Delicious garnish on burgers or hot dogs.<br />
of our products but on the experience you, our<br />
Prep time:<br />
Cooking time:<br />
30 seconds<br />
2 minutes, 30 seconds<br />
customer, has with each and every one. We will not<br />
1 medium yellow onion, cut into 1 /2-inch thick slices<br />
be satisfied until we have achieved 100% customer<br />
Place the Micro Grill in microwave and heat on high power for 3 minutes.<br />
satisfaction with each product that bears our name.<br />
Carefully remove the Micro Grill from microwave and place onion slices on grilling<br />
surface. Close the Micro Grill and return to microwave. Cook on high for 2 minutes<br />
30 seconds.<br />
50 51
LIMITED WARRANTY<br />
Future Kitchen Technologies<br />
P.O. Box 25041<br />
Los Angeles, CA 90025<br />
Customer Service Information: 800-601-4498<br />
themicrogrill@webcsr.info<br />
Micro Grill Product Limited Warranty<br />
If your product does not work properly because of a defect in materials or workmanship, Future Kitchen<br />
Technologies (collectively referred to as “the warrantor“) will, for the period of one year which starts with<br />
the date of the original purchase (“warranty period”) at its option either (a) repair your product with new<br />
or refurbished parts, or (b) replace it with a new or refurbished product. The decision to repair or replace<br />
will be made by the warrantor.<br />
During the warranty period, there will be no charge for labor or parts. You must mail-in your product<br />
during the warranty period. This warranty is only extended to the original purchaser of a new product<br />
which was not sold “as is”. A purchase receipt or other proof of the original purchase date is required for<br />
warranty service.<br />
For Mail-In service in the United States: Micro Grill, 7850 Ruffner Avenue, Van Nuys, CA 91406.<br />
Limited Warranty Limits and Exclusions<br />
This warranty only covers failures due to defects in materials or workmanship and does not cover plastic<br />
parts and normal wear and tear or cosmetic damages. The warranty also does not cover failures which<br />
result from accidents, misuse, abuse, neglect, mishandling, misapplication, alteration, faulty set up,<br />
improper maintenance, <strong>com</strong>mercial use<br />
THE WARRANTOR IS NOT LIABLE FOR INCIDENTAL OR CONSEQUENTAL DAMAGES RESULTING<br />
FROM THE USE OF THIS PRODUCT, OR ARISING OUT OF ANY BREACH OF THE WARRANTY. ALL<br />
EXPRESS AND IMPLIED WARRANTIES, INCLUDING THE WARRANTY OF MERCHANTABILITY ARE<br />
LIMITED TO THE PERIOD OF THE LIMITED WARRANTY.<br />
52
© 2006<br />
Future Kitchen Technologies, Inc.<br />
All Rights Reserved.<br />
microgrill.<strong>com</strong>